Smith Machine Sumo Squat

Exercise Information

  • Alternative Names: Sumo squat with a smith machine
  • Type: Strength
  • Experience Level: Intermediate
  • Equipment: Smith Machine
  • Muscles Targeted: Quads, glutes, hamstrings, calves, lower back
  • Mechanics: Compound
  • Average Number of Sets: 2-3 with 10-12 reps each
  • Variations: None
  • Alternative: None

The smith machine sumo squat is an advanced variation of the basic version that allows you to adjust the position of your feet. Since the smith machine has a fixed track to perform the movement, you do not have to work on balancing the weight. Moreover, it allows you to perform leg training involving heavier weights.

Smith Machine Sumo Squat Exercise Information

  • Alternative Names: Sumo squat with a smith machine
  • Type: Strength
  • Experience Level: Intermediate
  • Equipment: Smith Machine
  • Muscles Targeted: Quads, glutes, hamstrings, calves, lower back
  • Mechanics: Compound
  • Average Number of Sets: 2-3 with 10-12 reps each
  • Variations: None
  • Alternative: None

How to do Smith Machine Sumo Squat

Set up for this exercise by loading the desired weight (about 45-55 lb weight plates) on the machine and adjusting the bar to your shoulder level. Stand underneath the bar with a wider-than-shoulder-width stance and toes pointed outward. Hold the bar using a wide grip and position the bar on top of your back muscles. Slowly bend at your knees until the thighs are parallel to the ground. Press through the heels to lift the bar to the initial position.

Smith Machine Sumo Squat

Sumo Squat with Smith Machine Tips

  • Curl up your toes to avoid pushing through the balls of the feet and putting a strain on your joints.
  • Place the feet under the bar to activate your quads more.
  • When you place your feet about 15-18 inches in front, your hams and glutes are engaged while putting your feet about 10-12 inches in front works your hams, glutes, and quads evenly.

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